Comparing Nutrients in 500 calories Ready-to-drink Chocolate Almond Milk VS Boiled Broccoli

Weight per 500 calories

• Ready-to-drink Chocolate Almond Milk: 1000g
• Boiled Broccoli: 1429g

Ready-to-drink Chocolate Almond Milk has 1.4 times more energy per 100g than Boiled Broccoli. It has low energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 500 calories - Ready-to-drink Chocolate Almond Milk or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Ready-to-drink Chocolate Almond Milk	5%	22%	73%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Ready-to-drink Chocolate Almond Milk	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.5g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	0% 0g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	12.2% 2.08g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 94g	79% 103g	130g per day for Men 19-50 years
Sugars	121% 87.5g	27.4% 20g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	14.6% 10.6g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 7g	g per day for Men 19-50 years
Sucrose	NA	% 1.14g	g per day for Men 19-50 years
Fiber	10.5% 4g	124% 47g	38g per day for Men 19-50 years
Protein	11.3% 6.3g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Ready-to-drink Chocolate Almond Milk	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	70% 630μg	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	136% 1.77mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.44% 1.03mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7% 0.35mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.6% 0.06mg	220% 2.86mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.5% 10μg	386% 1543μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	521% 12.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	49% 44mg	1030% 927mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	70% 420IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	187% 28mg	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ready-to-drink Chocolate Almond Milk	Boiled Broccoli	Recommended Dietary Allowance
Calcium	188% 1880mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	74.4% 0.67mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	17.3% 692μg	1.43% 57μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	66.3% 5.3mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	36% 0.83mg	120% 2.77mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	27% 190mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	22% 750mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	47.3% 710mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	24% 884g	34.5% 1275g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Ready-to-drink Chocolate Almond Milk vs Boiled Broccoli:

• Ready-to-drink Chocolate Almond Milk has more Vitamin B12, more Vitamin D and 1.4 times more Vitamin E than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.7 times more Vitamin A, 4.1 times more Vitamin B1, 7.7 times more Vitamin B3, 25.1 times more Vitamin B5, 47.6 times more Vitamin B6, 154.3 times more Vitamin B9, 21.1 times more Vitamin C and more Vitamin K than Ready-to-drink Chocolate Almond Milk.
• Both Ready-to-drink Chocolate Almond Milk and Boiled and Drained Broccoli have similar amounts of Vitamin B2 per 500 kcal.

Comparing minerals per 500 calories for Ready-to-drink Chocolate Almond Milk vs Boiled Broccoli:

• Ready-to-drink Chocolate Almond Milk has 3.3 times more Calcium, 12.1 times more Fluoride and 1.2 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.3 times more Copper, 1.8 times more Iron, 2.5 times more Magnesium, 3.3 times more Manganese, 5 times more Phosphorus, 5.6 times more Potassium, 11.4 times more Selenium and 1.4 times more Water than Ready-to-drink Chocolate Almond Milk.
• Both Ready-to-drink Chocolate Almond Milk and Boiled and Drained Broccoli have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Ready-to-drink Chocolate Almond Milk has 2.1 times more Fat, 2.9 times more Omega 6 and 4.4 times more Sugars than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Omega 3, 11.8 times more Fiber and 5.4 times more Protein than Ready-to-drink Chocolate Almond Milk.
• Both Ready-to-drink Chocolate Almond Milk and Boiled and Drained Broccoli have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Ready-to-drink Chocolate Almond Milk as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.